Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike Iron cross stretch Thread the needle stretch Open/close arms *THEN 3 ROUNDS OF* 12/9 cal bike 5 burpees 20m bear crawl 20m high knees 10 tuck jumps Handstand Walk 2 Minute AMRAP: Max distance HS Walk *scaled versions -Wall Walks (Max Reps) -Bear Crawls (Max Distance) Choose one …

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: 300m run/row 10 banded pull aparts across chest & overhead. Purple/black 8 pushups 2 wall walks 5 deadlifts 45/35 5 clean pulls 45/35 5 power cleans 45/35 5 push jerks 45/35https://www.youtube.com/watch?v=yIija-24M7g Clean and Jerk Take 15 minutes to build to a heavy clean and jerk. This will be …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard New Cycle MONDAY- Strength work for the Front Squat and Back Squat TUESDAY- Focus on Olympic Lifts (Snatches/Clean and Jerks) WEDNESDAY- Progressions and strength work for Handstand Walks and Handstand Pushups THURSDAY- Focus on intervals on the machines (rower, bike, ski, and running) FRIDAY- Strength work for the Strict Press Warm-up (No Measure) 300m …

Sunday Lifting

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Tabata row or bike. This is not an all out effort but to get the blood flowing and heart rate up. Tabata Plank 6 rounds. 2 rounds: World greatest stretch Pvc front rack stretch Thoracic stretch from pull up bar. Front Squat 1 1/4 You will squat down (ass to grass), up 1/4 …

SERC- 5k or 10k

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Trail 10k Support (No Measure) Run a 5k or 10k for time to support our SERC fam today. Post your 5k time if you ran a 10k too! 5k Run (Time) Max Effort 5k Run 10k Run (Time) Max Effort 10k Run

Saturday Partner Workout

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Cycle Bar Cal Bike 30/24 Russian Twist 60 reps 20/14 med ball 10 rounds 6 power cleans, 4 front squats, 2 push jerks 135#/95# Cal Bike 30/24 Russian Twist 60 reps 20/14 med ball 8 rounds 6 power cleans, 4 front squats, 2 push jerks 135#/95# Cal Bike 30/24 Russian Twist 60 reps 20/14 …

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run or 2:00 bike 2 rounds of: -10 banded pull aparts (across chest & overhead) -10m inch worm -10m lunge with a twist -10 bench press 45/35Add weight 2nd round Bench Press Rest 2 minutes between sets. These should be heavy singles, not necessarily 1RM. Griff (Time) For Time: Run …